5 Food Myths You Keep Falling For

It seems these days that there is always new information swarming social media about what we should and shouldn’t eat. One day you may hear someone day “don’t eat fruit, it has too much sugar” only to have them say fruit is a ‘superfood’ the next. (And for the record, fruit is always a good choice!) It can be hard to decipher what is true and what is not, so today I am sharing with you the top 5 Food Myths You Keep Falling For- and the real answers behind them!

The world of nutrition and health and understandably be complicated and oftentimes confusing. With social media, it seems that every day there are conflicting messages like ‘coffee causes cancer’ only to see the next day ‘coffee helps you to lose weight’. Surely there has to be a reasonable answer somewhere, right? As a dietitian, I hear a lot of myths out there, so today I am getting to the bottom of the top 5 Food Myths You Keep Falling For.

As Featured on Good Day Rochester

This week for my Health in a Handbasket Segment on Good Day Rochester for 13 WHAM News I talked about our Topic of the Week – My Top 5 Food Myths You Keep Falling For! As a registered dietitian I hear A LOT of crazy claims about food and nutrition. So how can we know what to believe? I put to rest some common food myths to provide you science-based answers! ♥ Watch the video below!

5 Food Myths You Keep Falling For

Going Gluten-Free for Weight Loss

Adopting a gluten-free diet is a medical necessity for those who have been diagnosed with celiac disease, and is most certainly a beneficial tool for those who are found to have what is known as ‘nonceliac gluten intolerance’. But if you have not met with your medical provider and been diagnosed with either of these conditions, you may want to think twice if a gluten-free diet is right for you.

You see, simply trying a gluten-free diet because your friends-mothers-brother told you it will help you to lose weight is not exactly true. While you may see a benefit in how you feel and maybe even on the scale with the adaptation of a gluten-free diet, it is most likely attributed to the reduction of processed foods in your diet, not the elimination of gluten. If you think you have celiac disease or may be gluten-intolerant, speak with your trusted health care provider before adopting a gluten-free diet. Going gluten-free before you can get the appropriate diagnostic tests may give you false results and cause you further delay in finding the relief you are looking for.

Limit Coffee Consumption

Rejoice coffee lovers! The new 2015 Dietary Guidelines have given the green light to enjoy more than one cup a day! As stated in the report:

“Currently, strong evidence shows that consumption of coffee within the moderate range (3 to 5 cups per day or up to 400 mg/d caffeine) is not associated with increased long-term health risks among healthy individuals. In fact, consistent evidence indicates that coffee consumption is associated with reduced risk of type 2 diabetes and cardiovascular disease in adults. Moreover, moderate evidence shows a protective association between caffeine intake and risk of Parkinson’s disease. Therefore, moderate coffee consumption can be incorporated into a healthy dietary pattern, along with other healthful behaviors”.

If you’re anything like me, this news is great news! Ever since I became a mom, coffee is an absolute must in the morning. I feel better knowing that my morning cup can fit nicely into my healthy lifestyle, just remember that what you put in your coffee counts too! Don’t go too crazy with the sugar and the creamer and you should be just fine.

Veggie Lovers Crustless Quiche – get the recipe!

Egg Consumption Should be Restricted

For a long time, we were urged to restrict the number of eggs that we consumed on a daily or weekly basis due to their high dietary cholesterol content, which was once thought to contribute to cholesterol levels found within the body. The cholesterol found within the body was found to have the ability to clog arteries and contribute to the development of heart disease, so people began to put two and two together and assume that eggs = cholesterol = heart disease. Astonishingly enough, there was never any data to support the idea that egg consumption played a role in the development of heart disease, according to this Harvard report.

Thankfully, when the 2015 Dietary Guidelines were released earlier this year the recommendations to restrict the amount of dietary cholesterol consumed was removed. What does this mean?Go ahead and eat all the eggs. Eggs are a very healthy, and relatively inexpensive, source of protein – packing in 6 grams per egg – while also providing a whopping 13 essential vitamins and minerals.

‘Low Fat’ or ‘Fat-Free’ is Healthier

In the 80’s and 90’s there was a huge push for food that was labeled as ‘low-fat’, ‘fat-free’ and ‘low-calorie’ as the healthy choice. Fat was the enemy and carbs became king. Unfortunately here in 2016 we know that advice was misguided and that fat actually plays a very important role in our diet.

You see, we took fat out of our diet and replaced in with sugar and carbohydrates, which have been found to cause just as many problems when eaten in excess as the fat did. The answer is not to cut out fat or to cut out carbs, but to instead enjoy both in reasonable quantities.

The next time you’re at the grocery store, don’t automatically reach for something just because it is labeled as ‘fat-free’. Take a look at the ingredient list; often times fat-free products replace the fat with sugar, artificial sugars, and unnecessary chemicals – which doesn’t benefit your health in the long run. Don’t be afraid of fat, and be more concerned about the quality of your food.

Other forms of sugar are healthier.

I like to use agave syrup in many of my recipes due to its liquid, sticky texture, but let me just say this right now – it is not any healthier than white sugar. A common misconception is that honey, agave syrup, coconut or raw sugar is a healthier alternative to traditional white sugar, but the truth is sugar is sugar. The body does not care what form the sugar comes in, on a molecular level it is all broken down and used the same way.

So yes, agave syrup is the perfect sweetener for Almond Joy Energy Bites, but don’t think that you can use more because it is a ‘healthier’ version. All sweeteners should be used in moderation, no matter the type.

Well there you have it, my the Top 5 Food Myths You Keep Falling For – EXPOSED!! Did you learn anything new about these myths I talked about above? Do you have a food myth you would like to see busted? Let me know in the comment section below! And don’t forget to Pin this article for later!

P.S. Are you ready to get healthy, and stay happy, without ever having to diet again? Be sure to sign up below to receive a free copy of my 5 Day, Plant-Based- No Added Sugar Meal Plan – FREE – and you will be on your way to creating the healthy lifestyle you’ve always wanted ♥

Hi there! I teach women like you how to get healthy, and stay happy, without ever having to diet again! To help you, I provide individualized nutrition coaching and have created The School of Health & Happiness, an online training program to help you develop a positive relationship with food. This blog focuses on holistic health, plant-centric, whole food recipes, and real-life Mindful & Intuitive Eating Practices. Learn more here.
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Hello there! I’m Emily Kyle and I am here to help you get healthy & stay happy, without ever having to diet again.

I am a holistic registered dietitian nutritionist with a mission to help you say good-bye the diet trap – for good! If you are sick of counting calories, yo-yo dieting, obsessing over food, and hating your body, you’ve found the right place. I am here to help you create an intentional, mindfully-led lifestyle built on the foundation of both health & happiness.